By Kevin Kohan 12 Jan, 2018

* BEGINNER - “I’ve never work out or rarely workout” 

Follow the workout below:



 CHAIR SQUAT (Sit on a chair and stand up) 10 REPS













 *  INTERMEDIATE - “I’ workout 2-3 times a week”  

Follow the workout below:  















*ADVANCED - “I’ workout at least 5 times per week consistently”  

Follow the workout below:















** Always consult with your primary physician or doctor before participating in any new exercise programs **


By Kevin Kohan 03 Jan, 2018

Hey my friend!!! Hope you had (and are still having) a wonderful holiday season and are gearing up for a STRONG 2018!

As awesome as the Holiday Season is with the endless supply of delicious foods and drinks, this may tend to knock some of us off our routine. Honestly, we're all human and it happens.

But we will not allow this to slow us down and stop us from achieving our purpose...our 'WHY'.

On January 8th , a group of us are committing to the ONE/80 Competition  & the Advocare ONE/80 SPRINT (for Distributors and Business Builders)  enroute to CONQUERING our lifestyle GOALS.

By Kevin Kohan 27 Dec, 2017

Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout? It’s a common excuse.

Many people believe that because they exercise, they’re in the black as far as their calorie input/output . But in reality, this sort of thinking is a sure road to failure . Most people with a lean body and a 6 pack didn’t get that way by rationalizing their way to the desert buffet.

Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it.  But they also overestimate the number of calories they burn. The truth is, 30 minutes of the best boot camp in town,  will not cancel out that burger and fries!

Do the Math

Let’s look at the hard numbers. An average, moderately intensive workout will burn 300-400 calories in about an hour. That’s an hour of moderately hard work with plenty of sweat and hard breathing.  HIT FIT/Warrior Bootcamps   would be considered to be towards the Hard High Intensity workout, so about 700-850 calories for those who are going all out effort, 500-600 calories for the rest.

Now say on the way home from the gym, you decide to grab a couple of donuts from Dunkin’ Donuts. After all, you’ve earned it! In the 3 minutes it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories . All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to have some pizza and soda with friends. You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run for a really long time!), so you eat 4 pieces of pizza and a coke. No problem, right?

WRONG! You just downed 900-1,000 calories in about 10 minutes!

Is it really worth it?

Face the Facts

The bottom line is you simply can’t out train a bad diet.   If you try to spar a bad diet with exercise, the exercise will lose every single time . The only way to lose weight and get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.

Your weight loss is driven by diet and maintained by exercise. The only way to get ahead in the calorie game is to eat fewer calories than you burn. Only then will you begin to see the fat melt away. 

Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important. It is! In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst,  

“When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 1

Want to keep the pounds off? Exercise! Exercise is crucial. And you must combine it with a balanced diet if you want to shed pounds.

Start Smart

Have you been trying to out exercise your diet?  Don’t be discouraged; many of us have been guilty of this. It’s time to rethink your weight loss strategy. Try the following tips to start fresh and recreate your body!

·         Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead. Do not let yourself get hungry with nothing healthy prepared to eat; your will power will plummet and you will reach for a snack that will set you back. Keep food ready in your refrigerator that you can grab and heat quickly. And don’t leave the house without cool water, nuts, fruit, whole grain crackers and cheese. Make things really easy by using a service like Lean Eats.


·         Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without adding in weight lifting , you will likely lose up to 25% of your muscle mass.  Also, after an intense weight lifting workout targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished.   And repairing that muscle tissue after lifting requires energy! Energy=calories burned.


·         Get some accountability. We’ll strike this note again and again: you need a partner. Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner. Find someone to trade food journals with and report on how you are doing with your will power.


You need both exercise and a healthy diet to be lean , strong and healthy . Don’t neglect either one!


To find out what your Meal Plan Guide should look like be sure to contact us at HIT Fitness Warehouse to set up your FREE Strategy Session with a HIT FIT Specialist NOW!  Email us at or Call 754.444.8348



By Kevin Kohan 20 Dec, 2017

The average person can gain 6-15lbs from November 1st through January 1st. Busy schedules, holiday parties and stress lead to this dramatic weight gain. More importantly, this lifestyle is unhealthy and prevents us from our ultimate goal of becoming fit.

 The manual is not just another “workout” plan. Our goal is that you will not only “survive” but thrive during this wonderful time.


Most of us already know the benefits of proper exercise, nutrition and rest. Unfortunately, during the holidays our priorities can become a bit misaligned and we begin to sacrifice this area.  

Exercise, nutrition and rest not only helps prevent weight gain, they also fight the stress and anxiety that commonly accompanies this time of year. Cortisol is the stress hormone and it can lead to increases in fat production and storage as well as stress levels. Needless to say, the holidays are no time to stop exercising.

It is possible to become extremely busy over the holiday season. But being busy is no reason to be unhealthy. Below are 4 workouts that you can do anywhere, anytime. All of the workouts are designed to take 15-20 minutes and only use the best piece of workout equipment: Your Body.

Perform the following exercises in circuit format completing one exercise after another with minimal rest. Follow the work-to-rest ratios as closely as possible. The first number is the amount of seconds you will exercise. The second number is the rest time. Therefore a 30/15 represents 30 seconds of work followed by 15 seconds of rest. During the rest time you will prepare for the next exercise. Perform as many rounds as possible in 15-20 minutes. Each time the workout is completed, the work-to-rest ratio changes slightly to increase results. Be sure to   make a note of the changes.

Workout #1

Workout #1

Session 1

Session 2

Session 3

Session 4






Plank Walkouts





Hip Extension Marching










Mountain Climbers





Jumping Jacks










Workout #2

Workout #2

Session 1

Session 2

Session 3

Session 4

Step out Squat





Push ups





Superman Hold





Single Leg Deadlifts




















Workout #3

Workout #3

Session 1

Session 2

Session 3

Session 4

Lateral Lunges





Cross Mountain Climbers





X- Situps





Single Leg Hip Extensions





Plank Jacks





Jump Squats










Workout #4

Perform the following workout in a circuit format. Complete the repetitions listed for each exercise resting only as needed between exercises. Complete as many rounds as possible in 15-20 minutes.

Workout #4

Session 1

Session 2

Session 3

Session 4






Russian Twist





1 Leg V-ups





Hip Extension/Leg Curls










Lunge w/Overhead Reach










**Stay tuned for MORE with part 2   HOLIDAY NUTRITION GUIDE   tomorrow night!



By Kevin Kohan 13 Dec, 2017

It's Week 3 of Holiday Hustle!

If the lazy voice in your head is louder than the motivated one, welcome to the club. We’ve clearly been there, so much that our partners and affiliates at Peerfit have elaborated on our training tips over the HOLIDAY HUSTLE below.

Article:    tips for how to beat it .

Keep hustling your hearts out, HIT FITTERS - for every class you CHECK-IN at HIT Fitness Warehouse we are donating 25 cents to the local South Florida and Puerto Rico communities.

Starting a new fitness regimen is exciting: you’ve created goals for yourself, committed to positively changing your lifestyle, and have said ‘yes’ to possibility. Your eagerness to start this lifestyle change is nearly palpable as you envision your new, healthier self going to Pilates three times a week and taking wheatgrass shots every morning (yum?). You’ve seen what your healthier future looks like, and you can’t wait to get there.

But, as time progresses, your regimen transitions, and your goals begin floating down that violent river known as ‘life’. That new routine you’ve established can quickly dwindle down into fewer workouts than you’d imagined in the beginning. You didn’t see it coming, but, somehow it happened.

Let’s face it… we’ve all been there.

Next time that ever-so-enticing devil on your shoulder tells you to hit the snooze button just one more time , use these five tips to keep your motivation strong.

1. Change your phone wallpaper to an image that inspires you.

Even though most of us won’t admit it, we look at our phones countless  times a day. Whether you’re waiting in traffic or in line at the grocery store, your smartphone is the first thing you reach for to keep your mind occupied. If you’re always looking at your phone, you might as well use its powers for good.

Read the rest at .....


2. Add motivational quotes to your iPhone alarm clock.

Here’s another way to surround  yourself with inspiration. For many of you, getting out of bed in the morning is one of the most challenging things you’ll do all day. If you’re anything but a morning person, but are trying to implement morning workouts, adding quotes to your alarm clock(s) can add a little umph to your wakeup call.

If you’re an iPhone user, here’s how you can add quotes to your morning alarms:

  1. Go to ‘clock’ on your phone
  2. Tap ‘alarm’
  3. Tap ‘edit’
  4. Choose an alarm
  5. Tap ‘label’
  6. Add in your favorite motivational quote
  7. Tap ‘back’
  8. Tap ‘save’

Read the rest at ....

3. Exercise with a partner or group.

Misery loves company, right? Dripping sweat in a boxing class with a group of friends sounds way more exciting than doing it alone. Not to mention, exercising with a partner or group helps keep you accountable to show up. Plus, the  support  and encouragement you get from  group fitness  is unlike any other motivator out there.  In a recent study , of those recruited alone for the experiment, 76% completed the weight-loss program. Of those recruited in a group, 95% completed the program .

Read the rest at .....



By putting pen to paper, you’re making a physical commitment to your goals and are more likely to follow through with them.  Your fitness classes are goals: you are setting out each week to show up and give it your all.

Looking at your fitness classes like a business meeting will create more of an obligation for yourself. You wouldn’t cancel on your boss, would you? Write it in your planner or put it in your Google calendar like an appointment you can’t miss. Bonus: crossing off  completed tasks on your to-do list releases hormones in your body that send a feel-good rush to your brain, leaving you happy and feeling accomplished.

Read the rest at. ...


5. Buy new fitness gear.

It’s crazy how much the perfect outfit can affect your confidence . When you love the way you look, you’ll feel better about working out. You’re excited and motivated to don your new sneakers to class, which has become your new happy hour. Instead of meeting your friends for coffee, you’re slipping into your new workout gear and heading off to meet them at your local barre studio.

Read more at ....

Bottom Line.....

The key to staying motivated is making small changes a part of your lifestyle . Before you feel yourself slipping out of your routine, implement these tips into your daily routine to keep your momentum going strong.  

What are some tips you use to keep you motivated?

By Kevin Kohan 07 Dec, 2017

Working Out But Gaining Weight? Here’s Why

You’ve finally made it past the point of wanting to get healthy and lose weight. You’ve not only made plans for eating better and working out, but you actually put those plans into action. It’s been a month now, and not only have you not lost any weight, but you’ve actually gained some! Why?

Gaining weight at the beginning of a new exercise program is actually quite common. It’s a natural part of your body’s adaptation process.

If you haven’t exercised regularly in months, you can expect to add a few pounds at the beginning. But that’s OK. This weight gain is good weight gain , and it will do nothing to keep you from reaching your goals as long as you understand what is actually going on.

Increased Energy Reserve Capacity

Let’s assume that your calorie intake isn’t 500-1000 calories above maintenance levels on a daily basis. This is a safe assumption to make, as most weight losers don’t come anywhere close to eating maintenance calories.

 So if your calories are below maintenance levels, how could you possibly be gaining weight – especially if you’ve been exercising too?

Your body stores energy in two main forms – fat and glycogen. Fat storage is fairly linear – meaning it fluctuates slowly based on your current lifestyle.

However, glycogen storage can swing wildly on a day to day basis depending on the type of exercise you do, the amount you do, the composition of your diet, and how long it’s been since you’ve done any exercise.

Glycogen Storage

Glycogen = Glucose + Water

Your body takes the glucose it gets from the carbohydrates you eat, then combines it with water and stores it in your muscles.

In fact, every gram of glucose is stored with about 3 grams of water. Taking that one step further, the average person can store about 15 g/kg of body weight of glycogen. So, let’s do a little math:

  • A 200 pound person weighs about 90kg
  • At 15 g/kg, that person carries 1350 grams of glycogen (15 * 90 = 1350)
  • 1350 grams equals 3 pounds (1350 / 453 grams in a pound = 3 pounds)

That’s right, 3 pounds of glycogen is what this person stores on average. If he were going from a sedentary lifestyle to a very active one, the swing in water weight could be several pounds.

Going From a Sedentary to an Active Lifestyle Results in Initial Weight Gain

This is the biggest reason people see stagnant weight loss or even weight gain at the beginning of a weight loss program. They go from a sedentary lifestyle to one that is much more active. This transition causes many changes in your body.

Going from doing hardly any exercise to working out several times per week increases your muscle’s energy storage capacity. Your body needs more fuel, and it adapts by storing more of the carbohydrates you eat as glycogen in your muscle.

So when you first start a weight loss program you very well could be losing fat, but that fat loss is masked by a corresponding gain in water weight. You very easily could have lost one pound of fat the first week but gained one or more pounds of muscle glycogen.

Then, you step on the scale, see no change in weight (or possibly a gain), and think all your hard work was for nothing.

Sound familiar?

Take a look below at the progress sheet of a client of mine. She used to be very active but had been sedentary for the last 8 months. She was ready to get back into the gym and start losing weight.

But what happened at the beginning is what many people experience – weight gain even though you’re doing everything right.

Over the first 3 weeks she actually gained weight. And as you know, it can be very disheartening to be doing all that work only to see the scale increase.

But she stuck with it, and without any drastic change in calories, proceeded to lose about 7lbs and 6 inches over 12 weeks. However, her true fat loss was much higher, as her strength increased and she put on muscle during that time.

Jessica chose to continue on her own after 12 weeks, but I checked in with her a couple of months later and she was down into the 160s without having to cut any more calories. A little patience and trust in the process at the beginning really set her up for long-term weight loss.

I asked her if she was OK with me sharing her program with you and she was happy to do it if it would help others. 

So if you're interested in these notes – her entire 12 week program, which includes her meal plan, exercise program, and even some personal notes, then....... 

EMAIL ME AT   and I will send it right on over to YOU !

Weight and Fat Are Not the Same

You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full and perform their best.

Weight is comprised of muscle, water, tendons, bones, ligaments, organs, fat, and any other mass that’s part of your body. Fat is plain and simple – fat.

This is the reason why your weight fluctuates so much on a day-to-day basis. Being that your body is made up of 60% or more water, the daily number you see on the scale is typically a measure of water fluctuation.

Fat loss is much more linear and stable in comparison. Keep this in mind when you step on the scale. The number can be deceiving.

Be Prepared For Some Weight Gain

Assuming you at eating the proper amount of calories, it can sometimes take 2-4 weeks before the scale starts ticking downwards, especially if you haven’t been working out consistently. Body composition changes are occurring, they just aren’t being reflected on the scale. Not to mention, you are definitely healthier than when you started.

Pay attention to other progress markers too – how your clothes fit, the mirror, strength, confidence, improved body image, improved blood pressure, reduced stress, etc. In the end, these progress markers are more important anyways.

If they improve over weeks and months, the side effect will be weight loss. Be patient and trust the process. Your body is changing from the inside out.


*Statistics and research from Tony Schroeber

By Kevin Kohan 29 Nov, 2017

Blog Post written by Peerfit Health & Wellness 

Diversifying your workout routine can have major payoffs. Just like you may get bored with the same meals over and over again, your body gets bored with the same exercise time after time. Your muscles become immune  to the routine movements and exertion – making your workouts less effective over time.

Adding variety keeps your body guessing – making it easier to not only accomplish your fitness goals, but to hit the full spectrum of mental health benefits that you might be looking for, too.

Variety can help make sure that your workouts continue to “work for you.” We all have different fitness goals; whether it’s to lose weight, gain strength, blow off steam or get in some “me” time. With that said, how can you choose the right fitness classes to help you reach your fitness goals and add in some much-needed diversity ?

--- Here are the fitness classes you should be taking, based on your goals. ----

RUN FOREST RUN! (if you're a long distance runner)

You wake up each morning, slip on those sneakers, head out the door and jog until you reach that runner’s high. Of course, running has countless benefits and is a fantastic option to maintain overall health. However, your body can easily grow accustomed  to that three-mile loop everyday.  Since you are already getting your heart pumping regularly, the right class for you involves the integration of flexibility and strength training.

You can combine the two at yoga , Pilates , or barre  classes. Running is hard on the joints, so these options are perfect for activating muscles without putting pressure on your joints. The muscle isolation involved in these classes really helps to build strength in certain areas that benefit your running (think: glutes, core), and the stretching involved helps to get rid of muscle tightness.

“Workouts like yoga, Pilates, or barre are great because they are able to provide stability throughout the body, which is reduced with long distance running, due to a breakdown of muscle.” -P.J. Orgass, ATC, LAT, Saddlebrook Sports Performance


IF YOU'RE ADDICTED TO HIT (High Intensity Training)

You’re a WOD wonder. You are so dedicated to your gym that you eat, sleep, think, breathe CrossFit or various types of High Intensity Training. However, your body needs a little something else every once in awhile.

It’s no secret that HIT FIT is a 'no joke' kind of workout. It encompasses different tools such as dumbells, kettle bells, barbells, bodyweight, bands, etc...There's also elements from Olympic weightlifting, plyometrics, high-intensity interval training, gymnastics and other forms of exercise to create a major sweat-inducing workout. Your muscles are often sore and you push through the next WOD because ‘no challenge, no change’, right? Well, the addition of a calming, muscle-relaxing yoga  class will do your body good .

Stretch out those muscles, focus on restorative poses, breathing and clearing your mind.



You ‘Namaste’ almost everyday. You’ve mastered the art of meditation, your muscles are strong and your body is lean, but you are looking for something with a little more intensity and cardiovascular work. Zumba or indoor cycling  are great options for you.

Quite the contrast to yoga, Zumba offers a fast-paced, dance-style workout that surely keeps your heart healthy. This class also keeps you engaged the entire time. Classes are about an hour long- that’s sixty straight minutes of salsa dancing and hair flipping. In addition to being a good complement for yoga, Zumba is a good replacement for those who despise running or the elliptical. And who doesn’t love a good dance party?

Indoor cycling is a great option for yogis because of its low-impact nature. You can get a killer cardio workout in, a distinct change from your yoga routine, without putting much stress on your joints . And just like Zumba, spin class is a great place to get lost in the music while you sweat. Most spin classes ride to the rhythm of the beat, allowing you to work with  the music.



You’re extremely busy, your sleep schedule is out of whack, and you’re just looking for something that fits into your work week and allows you to relieve some stress. While yoga may sound like an obvious answer, sometimes the best option is a higher intensity workout.

Kickboxing  and/or boxing  classes are great alternatives. Let out your anxieties on a punching bag and simultaneously learn how to defend yourself.  The constant kicking and punching motion required in these classes not only works your arms and is a great form of cardio, but you will definitely be feeling it in your core, too.

These types of classes are also great for beginners or those looking to re-start their workout routine. We may have to rebuild the stamina and motivation to workout but throwing punches and kicks is something that comes naturally.

If you can feel not only your mind, but your body, becoming bored of your fitness routine, it’s likely time to switch it up. Try something you’ve never tried before, or be strategic about which fitness classes you start to implement. Regardless, fitness is more fun when you keep your body guessing.

**What’s your favorite way to switch it up?

Please post your favorite ways in comments below!



By Kevin Kohan 22 Nov, 2017

Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!

Your Goal: Maintenance

In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose.  Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.

There are several ways to accomplish this:

·         Don’t skip your workouts . Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!

·         Eat breakfast.   People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.

·         Keep a food diary.   Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.

·         Monitor your hunger.   Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.

·         Weigh yourself twice each week . Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.

·         Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.

·         Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!

·         Check in with your future self.   Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:

“Thank you! I feel great! I’m no heavier than I was in November, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”

·         Go public . Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!

You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!


By Kevin Kohan 15 Nov, 2017

I get it. Very few people want to think about fitness and weight loss around the holidays.

From Halloween to Christmas my blog’s traffic drops. Clients get lax with their check-ins. And scale cursing commences.

We just want to eat and do what we want and worry about weight loss when the New Year’s resolutions come around.

This same pattern has gone on for 7 years, and it’s not going to change anytime soon. Traffic drops in half and then in the weeks after Christmas it quadruples. The same thing can be seen with foot traffic in gyms during that time.

So how do you navigate this fitness lull so you don’t keep back-tracking on your goals? And how do you do it without constantly feeling like you’re being harassed about your body?

Focus On Relative Progress

Progress isn’t always measured in pounds lost. If you typically gain weight during the holidays, then maintaining your weight is progress.

Go into the holidays with realistic expectations on what progress is. If every year during the holidays you gain 5-10lbs, then don’t beat yourself up if you don’t lose any weight this year.

In this case, simply maintaining your weight is progress. It’s an improvement over your past behaviors. Weight loss isn’t the only measure of progress.

Motivation comes in waves . There’s a good chance you’ll get swept up in the New Year’s resolution bug, so if you can just make it through the holidays you will get that added burst of motivation to take you to new weight loss lows.

Gain Some Perspective        

We get ourselves so worked up around the holidays and obsessed over what to eat that we eventually say “screw it, it’s not worth it. I’m going to enjoy myself and start over tomorrow (or Monday, or New Years)”.

But those three holidays (Halloween, Thanksgiving, and Christmas) over the course of two months aren’t going to make or break your progress. It’s what you do the other 58 days that will influence your outcome.

You’ll eat 10x more food in the last two months of the year on the days between the holidays. That’s where the difference is made.

The holidays don’t need to be a source of stress. They’re supposed to be a way for you to relax and enjoy life a little.

So you need to strategically enjoy yourself , do your best, and then move on and get back to doing more of the healthy behaviors you want in your life.

Plan For Fun Foods

You’re going to eat things that don’t mesh with your goals . There’s a lot of social pressure. Our environment changes. And there’s a lot of desire to “let go” on your part too.

The key is to plan for fun foods and eat them in moderate portions. Try to eat what you want, be mindful, and STOP EAT AT 80% FULL!

This takes mental preparation at a time when you’re thinking rationally. If you wait until the moment comes the emotions will drive impulse behaviors, and I’m willing to bet you won’t like the outcome.

You Can’t Always Control What You Eat

What you eat isn’t always in your control, and that’s OK. Unless you personally prepare and eat every single meal at home, there are going to be times when what’s being served doesn’t really align with what you’re trying to accomplish.

Here’s the thing though – while you can’t always control what you eat, you can always control how you eat. And how you eat has a much bigger influence on your outcome.

What that means is you always have the final say over how much you eat. And you have control over your mindset surrounding food and whether you’re living with an abundance mindset or one that creates scarcity.

Stressing over eating a piece of pie and then guilt eating has a much bigger negative impact on your goals than having an abundance mindset , giving yourself permission to eat a reasonable portion of dessert, eating it mindfully, and then stopping before you’re stuffed.

Same situation. Different perspective. Different outcome over time.

Stay Active Doing Something You Enjoy

Holiday schedules make it tough to get in consistent workouts. So it’s important that you don’t have an all-or-nothing attitude around physical activity during this time.

Just because you can’t strength train 3 days/week doesn’t mean that once/week is bad. Do your best. Try to stay active.

Daily walking through this time period can do wonders. Any extra workouts are an added plus.

Daily activity, however small, coupled with planning and mindful eating will keep you on track until things get back to “normal”. Then once the holiday season is over you won’t be trying to work off all that accumulated weight, and instead can focus on taking your body and mind to the next level.

By Kevin Kohan 08 Nov, 2017
I recently wrote a blog post about The Road to Fitness "Why Getting Fit Is a Priority".  I explained in Step 1 how you MUST Create INERTIA and then use the Momentum to your advantage.  Why you ask?  Because Life will vary from day to day so you must Adapt and when you are able to adapt this is when you STRIKE and you get moving!  Understand this and Except this because when you do everything just seems to move much smoother when you are able to 'ride the wave'.. 

Get your MINDSET rght!
By Kevin Kohan 02 Nov, 2017

Some days you simply do not have time for your usual workout. Perhaps you are traveling or you have meetings from dawn ‘til dusk. Or maybe something totally unexpected comes up and your workout time disappears.

When life steals your exercise time, however, you do not have to forgo your workout. If you have just a few minutes, you can burn off 100 calories, get your heart pumping fast and redeem at least a little of your workout.

Here are 10 ways to torch 100 calories

Use them on busy days or even to supercharge your normal workout days. Most estimates are for a person weighing approximately 130-150 pounds. If you weigh more, you can probably shorten the duration, but if you are lighter, add a few minutes to ensure that you burn at least 100 calories.

1.   Take the stairs . Stair climbing for 15 minutes will burn 137 calories. Have a 15 minute break at work? Find a stair case and set your phone alarm to alert you when 15 minutes have passed.


2.   Run a 5-minute mile . By the time you are 4 and ½ minutes in, you will have already burned 100 calories. If you can’t get outside, just run in place.


3.   Ride a stationary bike at 20 mph for 4 minutes 54 seconds.


4.   Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.


5.   Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories.


6.   Go for a walk. A 150 pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes. Walk in place if you do not have a good area to walk in outdoors. Try walking in place while you watch your favorite television show!


7.   Grab the vacuum.   Vacuuming your home or office for 28 minutes will burn 100 calories. This is a great way to sneak in some exercise at work and get on the good list of your coworkers!


8.   Chop fire wood. It is hot now, but winter is coming! Spend 5 minutes chopping fire wood and you will burn 100 calories.

9.   Swim laps. It only takes 12 minutes to burn off 100 calories while swimming.


10. Mow the lawn with a push mower. 14 minutes is all it takes to zap 100 calories.


By Kevin Kohan 25 Oct, 2017


"Besides pride, loyalty, discipline, heart and mind,  confidence is the key to all the locks"

 The unwavering confidence to commit to YOURSELFand become surrounded by people on a similar mission...This is the mantra that has been embraced by these Great 8 Challenger's  throughout their 5 weeks of the              Ultimate  Lifestyle  Transformation.

  • 60 - Combined Session Hours = Average of 2 Personal Group Training's and 2 classes per week.
  • 97.7% on food logs 44/45
  • 18/18 Performance Tests Improved amongst G8 Challengers
  • Combined weight lost of 12lbs
  • Body Fat Lost: 20.1%!!
  • Muscle Mass Gained: 32.81lbs

Take the step towards eating right, getting in shape and feeling great! 

Join the Great 8 Challenge
  and get paid to get in shape!

Hurry up! There's limited spots left.


By Kevin Kohan 18 Oct, 2017

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time .

The keys to your success are two-fold: steady the target and create momentum.

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals , your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:  

·         How much weight do you want to lose?

·         What kind of changes do you want to make in your diet?

·         How many days per week do you want to exercise?

·         Which article of clothing do you wish would fit your body again?

·         How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals . That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog , Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going .”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started . That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?   How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines , making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW with the Revolutionizing GREAT 8 CHALLENGE

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific . And then begin brainstorming ways to get others involved with you; that will provide your momentum . Success is within your reach . You can do this!

Oh, and remember, we’re here to help you the entire way! 



1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

By Kevin Kohan 11 Oct, 2017


It’s time to stop planning and start empowering yourself with the ALL IN ONE ' GREAT 8 CHALLENGE'

G8C offers it all…Goal setting, deadlines for accountability, team challenges to make fitness fun, customized Nutrition plans with nutritional values, and everyone’s favorite…Personalized training programs, such as your own HIIT regimine.  

Most of you might have hear about HIIT or HIT, but for those of you who haven't let's take a minute and I will explain....

High Intensity Interval Training or HIT, is designed to get you in the zone and take you to the MAX!    

By having a Certified Performance Specialist keep in tune with your age specific HR, your Coach can adjust   intensity zones, thus maximizing your genetic potential and results.  On average, participants will burn 500-1000 calories per session, followed by The EPOC (after burn) effect, which then sky rockets your metabolic rate for the next 24+  hours!


  • SUPPORT thru like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones
  • You will push yourself harder in groups and will be kept accountable!
  • Cost Effective
  • Expertise and knowledge of a Certified Performance Specialist (not group instructors)
  • Quick results with Scientifically proven methods
  • FUN!  Team training will take the torture out of serious workouts. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

Personalized Group Training HIIT  Programs  have been scientifically proven to be more effective and more efficient than traditional exercise programs, and better yet, get it done in half the time. This is perhaps why the popularity of this is exploding: people sign up for them because they work!

HIT FIT has now perfected the programming of HIIT for aerobic development, but we now have Mastered the Art of AGGRESSIVE HIT STRENGTH TRAINING through the GREAT 8 CHALLENGE !!

By Kevin Kohan 29 Sep, 2017

Challenges, deadlines, testing......We do it for one reason and one reason only, to make ourselves better.  So....for the month of October we ALL have only one objective, COMMIT TO FIT!   

Monday OCTOBER 2ND we will be using ALL scheduled classes at HIT FITNESS WAREHOUSE to do your first round of testing, and then re-test OCTOBER 30TH for you to see how COMMITTED you truly are!  All Coaches will be present for each of the Testing classes for guidance and motivation.*

Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.

Commitment means that you are in it for the long haul.     Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?


Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury   , because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed  .   Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that   you do something consistently is as important, or maybe even more important, than what   you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense  workouts, but you also commit to being consistent with those workouts.


In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

You can start today. DO NOT OVERTHINK THIS. Just start, and commit to doing something every single day.


Remember when you attempted to train yourself and you didn't know how important the PRE-workout nutrition really was? Or maybe you still have no idea whatsoever to eat or take before your workouts.  Guys you know what I'm talking about!  Ladies, maybe you still don't consume any sustanance before your workout because of risking the 'bubble gut syndrome'?  No need to worry anymore....take this challenge one step further by jumping on the NEW Advocare FIT LINE!   
The new and innovative AdvoCare FIT line takes the guesswork out of supplementing your workout. Each of the FIT line products are specifically designed for three phases: before, during and after your workout.
What if you are restricted on time and you can't  pick up lunch or a snack?  All Good, you can enjoy the added convenience of a ready-to-drink protein shake suitable for any time of day. Now, you can focus on your time at the gym all while helping to support recovery and boost results.*  After all, anything worth doing is worth doing right, so start maximizing your workouts with FIT today!  THE system designed to FIT the way you WORKOUT -- and the way you LIVE.
By Kevin Kohan 27 Sep, 2017

If you have ever tried to ignore a box of doughnuts at work ( good luck with that ), you know how hard it is to keep your hands to yourself and walk on by,  and once you walk on by, the battle isn’t over. Even if you are in a different room and down the hall, you can’t stop thinking about those doughnuts, and trust me I know because I love me some deliscious doughnuts !  Lol

Why is it so hard to resist something as small and seemingly innocent as a doughnut? It has to do with habit—and mind set.

Hardwired habits

The draw you feel from that doughnut goes way beyond just a mild interest: you are wired to want it, and resistance is hard . In his book, The End of Overeating , Dr. David Kessler MD explains the breakdown:

When you taste foods that are highly palatable (such as foods containing excess sugar, fat and salt), your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress. The pleasurable effect is similar to the feelings that morphine and heroin users experience. The desire may be so intense that you keep taking one bite after another: it can be hard to stop.

That explains why you keep eating. But why do you give in and approach that doughnut box in the first place?   Why not just refuse to take that first bite?

The answer is another brain chemical called dopamine . Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release. You remember how good it tasted and how great it made you feel. Dopamine energizes you to work for that doughnut. It causes you to concentrate on it and drives you to seek it out.

Once this process happens a few times, the whole cycle becomes a habit that is very reward focused, very ingrained and very hard to break. Your brain’s circuitry has become mapped and wired to want the doughnut. And you don’t even have to be near the doughnut for this process to start--the dopamine can kick in even when there are no doughnuts in site: ever made a run to the store for a treat that you just had to have right then?

The Result

Over one-third of all adults in our country are obese. We live in a society in which we are surrounded by highly-palatable foods (think restaurant foods and processed foods).  The deeply ingrained habit of eating unhealthy food and too much of it is widespread. Everywhere we turn we are bombarded not only with unhealthy food, but also with a neural circuitry that drives us to pursue that unhealthy food.

Remap YOUR Brain With Mindset

And now the good news: you can start right now to change the trajectory that you are on . You can rewire your brain and begin reducing the power that those opioid-producing foods have over you. You can draw a new map in your mind that will have you passing by the doughnuts on your way to better pleasures.

The secret is mindset. You must want something else more than you want those fleeting moments of pleasure that the doughnuts bring you. What is it? What do want? Maybe you want to drop a couple of jeans sizes. Maybe you want to be off your blood pressure medication. Maybe you want to be known as an ‘athletic’ type person. Maybe you want to keep disease at bay. Or maybe you just want the immense satisfaction of being in control of yourself! People who can’t resist a doughnut have given away power over their own lives!

Once you know what you want, go after it with the following strategies:

1. Stop.   There is no other way to say this: you must stop eating foods that are not in your plan. In the beginning, this will be difficult. When everyone around you is tossing back pizza and soft drinks, you will struggle. You will smell the pizza, you will be in the emotionally charged atmosphere and dopamine will be flowing in your bloodstream. Think about what you want more than that doughnut; think about what you can only have by resisting the doughnut. Sheer will-power is what you have to use at this point.

2.   Savor the victory.   Once you come out on the other side having successfully won the battle within your own mind, you will have accomplished much more than just saying no to a piece of pizza. You will have begun ‘cooling’ the stimulus , as Dr. Kessler puts it. You have taken the first step toward weakening the circuitry in your brain that drives you to habitual patterns of behavior. The next time, it will be easier. And after that, even easier.

3. Focus on new rewards.   As you remap your brain, you are creating new neural pathways that in time will be stronger than the weakening, “doughnut-centered” pathways. Make sure these new rewards are life-giving and energy-producing, such as the thrill you get when you can run a 5K or set a PR in your weight-lifting.

You can have power over habits: it’s all about mindset . You can do this!


By Kevin Kohan 20 Sep, 2017

More and more we are hearing about food allergies and food sensitivities. Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.

The least common of the two is a food allergy . A food allergy will bring about a response from the immune system that can impact several different parts of your body. Food allergies can be life-threatening. Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

The Gut Connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it. The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?   Through what is known as a leaky gut. A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it. But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream. These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies. If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut. These include:

·         Anti-inflammatory medications such as ibuprofen and aspirin

·         Alcohol and caffeine

·         Antacid medications

·         Food additives

·         Allergies to food

·         Stress

·         Infections within the bowel itself

·         Diets high in refined flours, sugars and other processed foods

·         Candidiasis

·         Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depressio n.

The Solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing. The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

1.   Eliminate alcohol and caffeine from your diet.

2.   Stop using all anti-inflammatory drugs.

3.   Chew your food thoroughly and take a digestive enzyme to aid digestion.

4.   Take probiotics to increase the number of friendly microbes in your intestines.

5.   Eat at least nine servings of fruits and vegetables each day.

6.   Stop eating refined, white flour, sugar and processed foods.

7.   Drink plenty of filtered water .

By Kevin Kohan 06 Sep, 2017
In our fast paced "Go, Go, Go" lives we tend to make bad decisions when it comes to nutrition and take
what ever is convenient at the time. These decisions may lead to adverse affects on our bodies. Items
that contribute to toxic build up over time include low consumption of healthy fluids, too little physical
activity, regular consumption of animal products, including dairy, salt, sugar, flour, packaged foods,
chemicals and medication/drugs. These substances also cause inflammation and damage leading to
disease, abnormal brain and nervous system behavior. Because most of us are subject to these,
cleansing on a regular basis (every 90 days ) to compensate for potential effects becomes even more important.

Herbal Cleanse System, Just Like Hitting the Reset Button
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
Each Herbal Cleanse System includes three key products:
  • ProBiotic Restore™ capsules (in the Herbal Cleanse box)
  • Herbal Cleanse tablets (in the Herbal Cleanse box)
  • AdvoCare® Fiber
Use these three products for the duration of the 10-day Cleanse  to help balance your system on a cellular level.
AdvoCare Fiber an d Probiotic Restore Ultra is also available as a stand-alone item to help you reach your daily fiber intake goals. The 10 DAY HERBAL CLEANSE program aims to create a condition where the body’s system flushes out impurities and re-establish proper functioning.   Kind of like hitting the 'RESET' button.   Results typically include reduced or removal of previous symptoms, excess weight loss, improved bodily functions and immunity, enhanced skin, energy, sleep,overall well being and an enormous increase in performance!  The  10 day herbal cleanse  

*Here are a few recipes we like to use while on the 10 day cleansing system and they are your's as a Thank You for being a loyal follower!  Good Luck!

Turkey Lettuce Wraps

* Cook ground turkey in a pan till no longer pink
* Drain grease (there won't be much)
* Add cooked turkey back to the hot pan and mix with no sodium taco seasoning as per instructions on package
* Place cooked turkey in lettuce wrap and enjoy! top with veggies!

Garlic Roaster Cabbage
•1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices
•1.5 tablespoons olive oil •2 to 3 large garlic cloves, smashed
•kosher salt •freshly ground black pepper
•spray olive oil OR non-stick cooking spray
1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.
2. Rub both sides of cabbage with smashed garlic.
3. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
4. Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
5. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy!

 Steaks Balsamic and Herb Vegetable Medley
2 zucchini
2 eggplant
1 each Red and Yellow pepper
1 bunch of carrots
4 portobello mushrooms
2 bunches of green onions
2 tbsp rosemary
2 tbsp thyme
4 cloves garlic, minced
1/4 cup balsamic vinegar (can substitute rice vinegar)
1/2 cup EVOO
1 tsp pepper
Slice zucchini and eggplant on the bias in thick slices. Seed and quarter peppers. Halve carrots lengthwise. Trim green onions and portobello mushrooms. In a large bowl combine all remaining ingredients and toss over vegetables. Grill vegetables 2-4 minutes on each side; halve mushroom. Arrange on a platter and serve

•2 pounds clean sausage, sliced (you can sub with shrimp or extra chicken if you can’t find clean sausage)
•2 pounds raw chicken breast, cut into small pieces (about 1/2 inch cubes)
•2 large red onions, chopped
•1 tablespoon olive oil
•2 green bell peppers, chopped
•2 red bell peppers, chopped
•4 large stalks celery, sliced thin
•1 (15 ounce) can tomato sauce, no sugar added
•1/4 teaspoon cayenne •2 tablespoons garlic powder
•1 tablespoon onion powder
•2 teaspoons thyme
•3 cups brown rice, dry
•3 cups chicken broth, low sodium is best (keep some extra on reserve just in case you need extra during cooking.)
1.In a large pot, sauté the onions, bell peppers and celery in the olive oil.
2.Add the chicken and sausage to the pot and cook for about 3-5 minutes, just to give it a head start.
3. Add everything else, and cook over medium heat until the rice is cooked through (about an hour, give or take). Watch the post as time goes on. You may need to add some extra broth if things get too dry. Stir often to avoid burning on the bottom of the pot. Grill vegetables 2-4 minutes on each side; halve mushroom.

White Fish
4- 4oz fillets(Tilapia, Whiting, Cod, etc)
Garlic, 2 Tablespoons crushed (or more if you like – it keeps the vampires away ya know)
Juice of ¼ Lemon
Lemon rind, 1 teaspoon
Lemon Thyme, handful of herb sprigs
Salt and Pepper to taste
Preheat oven to 400. Thaw, rinse, and salt/pepper the fish filets. Place several springs of lemon thyme on bottom of pan. Put white fish on top of lemon thyme. Mix EVO, garlic, juice, and lemon rind together. Pour mixture over filets. Salt and pepper as desired. Place a few more sprigs of herbs on top. Bake for 20 minutes.

Stuffed Pepper Lasagna
Brown ground turkey, seasoned with garlic powder and onion powder. Cut banana and / or bell peppers in half and remove seeds / insides. In a baking dish, layer peppers, turkey, and salsa or marinara sauce just like you would a lasagna. I'm not eating dairy currently, but I'm sure cheese would be a great addition of course. Bake at 350 degrees for 30 minutes. Great to reheat through the week!
This was something I threw together because I had a bunch of banana peppers from the garden that I needed to use. I thought it might be bland but it was full of flavor - especially if you like spicy peppers! Yum!!
Lauren Barrish

Cucumber Dill Salad with No Sugar Added Dressing
 •2 English cucumber
•1 cup sliced red onion
•1½ tablespoons salt
•2 tablespoons white wine vinegar
•½ teaspoon powdered or ¼ teaspoon liquid stevia
•2 tablespoons fresh dill chopped
•juice of half a lemon  
1.Slice the cucumbers lengthwise and remove the seeds with a spoon or melon ball scooper.
2.Slice thin.
3.Should be about 5 cups of cucumbers.
4.Place onion and cucumbers in a bowl and toss with salt.
5.Place into a colander and allow to drain for 20 minutes.
6.Press out liquid, rinse well with cold water.
7.In a serving bowl whisk white wine vinegar and stevia together.
8.Add cucumbers and onion and toss to combine well.Top with fresh dill and lemon. Keep refrigerated until ready to serve.
By Kevin Kohan 29 Aug, 2017

No matter how committed we are to getting in the recommended five to nine servings of vegetables and fruits every day, sometimes we come up short. It may be that we are busy and barely have time to eat at all, or perhaps we find ourselves in eating situations that don’t include many fresh vegetable choices. Or maybe we just don’t like them.

On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer. It is a great way to boost your health and even detox your system.

Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits. There are many reasons to consider adding green drinks to your diet.

Why drink green juice?

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on. And because you are consuming it in liquid form, your body can digest it quickly. This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls. This means that the nutrition can easily go right into your system.

Drinking your veggies and fruits also allows you to take in more nutrients. You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!

You will also detox your body by drinking fresh juices. The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.

Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.

Smoothies too!

An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink. Either method is fine--it just depends on your preference. The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.

Watch Your Calories and Sugar Intake!

WARNING : Juicing can really jack up your calorie and sugar intake when you use a lot of fruit. Be mindful of what you’re putting in you green drink…


Get started with these recipes

Here are some recipes1 to help you jumpstart your health and energy.

Baby’s First Green (a great starter juice)

1 large pear
1 apple
1 cup pineapple, cubed
4 large stalks kale
1 cucumber

Gena’s Classic Green Juice

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

Veggie Ginger Juice

3 large carrots
1 beet
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger







By Kevin Kohan 24 Aug, 2017
 Amino Acids are the building blocks of the body.  Especially Branched Chain Amino Acids (BCAAs).  BCAAs refer to 3 (leucine, isoleucine and valine) of the 9 essential amino acids. BCAAs play an important role in many aspects of our life.  They promote muscle protein synthesis which can increase muscle growth over time.  This increase in muscle growth will lead to an increase in your metabolism making it easier to maintain your weight.  They have also been shown to prevent the onset of fatigue.  This is due to their role in metabolizing glucose which is the muscle’s main fuel during exercise.  By being able to more efficiently metabolize glucose during exercise the muscle is more efficient and go longer before fatigue. BCAAs also play a role in immune system and brain health.
 Let’s break it down to be a little more understandable.  By having elevated levels of BCAAs in your system your body will be able to use the protein in your system to help build muscle which in turn burns extra calories.  For each pound of muscle you gain you burn an extra 50 calories a day doing nothing.  Seems pretty insignificant right?  Take those 50 extra calories and add them up over a year and that equals over 18,000 calories burned or 5 pounds!  You may not think that is significant but that is just what that one extra pound of muscle burns.  It does not take into account your current exercise routine or eating habits.
 Another great benefit of increasing the body’s ability to use the protein in your system especially when losing weight is it will help preserve muscle.  We all hear that when we lose weight we are also losing muscle.  However, by being able to better use the protein in the system the body can preserve muscle during weight loss. As far as delaying fatigue BCAAs allow the glucose in the muscle to be broken down into ATP (muscles uses this for fuel) faster.  It also aids in converting fatty acids to glucose again resulting in more fuel for the muscle!  More fuel for the muscle equals the longer we can be active before fatigue sets in.
 Now that we know how important BCAAs are in weight management and overall general wellness let’s find some ADVOCARE PRODUCTS that contain BCAAs.  One of my favorite AdvoCare amino acid supplements are  CATALYST   , which was originally designed for the USA Olympic Wrestling Team for times of preserving lean muscle mass and building strength while cutting weight .  Another favorite is BIOCHARGE .   To find how to best use these BCAA products please get with your coach .   These are both extremely effective and I would advise anyone who is attempting to improve fitness, lose weight, restricting calories, putting on lean muscle mass, want better focus, goes to the gym on regular or is a human being, to have one of these two as your first choice supplement in your arsenal to reach your ultimate fitness success!  
By Kevin Kohan 22 Aug, 2017

Whether you are a student or the parent of a student, you likely have one thing on your mind as the new school year begins: academic performance. From kindergarteners to graduate level college students, concentration and learning are critical and directly related to how successful the year is and how bright the future looks career wise.

You may be wondering what Academic Performance has to do with a Fitness Blog .

The Answer ? EVERYTHING!  The research is conclusive : physical exercise directly impacts how well a student does academically.  

Consistent, daily exercise results in significantly improved concentration, learning and test scores.

In his book, Spark, The Revolutionary New Science of Exercise and the Brain , Harvard Psychiatrist Dr. John Ratey cites studies that document dramatic increases in the academic performance of students when they begin adding exercise to their daily schedule.

City Park Collegiate school in Saskatoon Saskatchewan is an inner city school in which many students have both behavioral and academic challenges. But after bringing treadmills into the class room and letting the students use them, behavioral and academic problems improved.

Students were able to sit still longer, concentrate better and scores began sky rocketing . In just four months, the students in Allison Cameron’s class began improving academically. Grade level increases were in the 27%-36% range, and math increases were similar.1

And all it took was 20 minutes of exercise each morning.

What is it about exercise that causes such significant changes? Scientists are still trying to understand it, but it appears as though exercise helps to lay down new pathways in the brain, which aids learning. Neurogenesis also seems to be stimulated by exercise. Neurogenesis is the process by which the brain grows new brain cells. These new brain cells help build the new pathways along which learning can take place.2

City Park isn’t the only school that has seen improvements in student’s academic and behavioral performance. At Naperville Central High School west of Chicago, similar results are seen, with students dramatically improving in reading, math3 and science.

The take-away message?   If you are a student, a parent of a student or even a teacher, exercise should be a top priority. To neglect it is to sabotage potential and open the door for behavioral problems.

There are many ways to get a good workout in.

Resist the urge to neglect exercise in order to spend more time with the books. Your study time will be much more productive if you feed your brain with exercise!



2 Ibid.



By Kevin Kohan 16 Aug, 2017

Minimum Effective Dosage: Train Smarter Not Harder

There are few things as exciting as new boot campers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many boot campers make a common mistake – overtraining. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results.

Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success . Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.

It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout . Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.

Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a Certified Fitness Professional or Specialist to determine your programming needs and you can bet your ass that you will get there in half the time it would normally take you doing it by yourself!

'What you do every day is more important than what you do every once in a while.'

By Kevin Kohan 09 Aug, 2017

There’s a reason why celebrities and other highly successful people use coaches and trainers: IT WORKS.

And that is why so many people are turning to Private Coaches & Personal Trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

Sport Scientists have shown how Group Fitness classes leave you with more muscle or better tone.

The Reality

More than 91% of people who start an exercise program quit early —even before their new routine becomes a habit, and 61% will give up within the very first week!1

Why?   Because changing your lifestyle is hard. In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes

·         Time

·         Determination

·         Support

If any of these components is missing, the odds of success plummet.

The Fix

The good news is that one component virtually guarantees the continued presence of the other two, and that is support- -and support is the heart of what a good Coach provides.

A Coach helps with the time factor in two ways:

1.   Finding time in your schedule to actually work out

2.   Sticking with your program long enough to reach your goals.

A Coach supports you looking at your schedule and find ways to make fitness fit.  A seasoned Coach or personal trainer has much wisdom in the area of time management and is a master at figuring out how to work exercise into even the busiest schedules. He can also design workouts that are both efficient and effective. Finally, a Private Coach can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

Determination is also an area that a Coach/Personal trainer supports you in. At the beginning of your new fitness program, you have excitement, novelty and the joy of discovery to keep you going. But eventually, what used to be new and fun becomes old and boring. If determination fades, you will find yourself wandering off track in search of the next exciting pursuit.

Your Coach(es) will help you keep your determination. He will remind you why you are doing what you are doing. He will get into your life and help you move past obstacles that arise, and he will talk you out of excuse-making. He will constantly hold before you the consequences of your choices. He will keep you moving forward.

And finally, a Coach  supports you as your source for practical, step-by-step instructions for building health. At HIT Fitness Warehouse, Your Coach is an expert in the field of Exercise Science. While under the tutelage of any Coach at HIT Fitness Warehouse, you do not have to design your own program of fitness, constantly wondering whether you are doing the right exercises in the right way. A  Private Coach or Personal Trainer will create a customized blueprint that will help you achieve your goals.

A Coach or personal trainer is your insurance policy against being another number in the appalling fitness drop-out statistics. Don’t try to go it alone; we all need help.

Position yourself for success by working with a Personalized Group Fitness or a Private Coach/Personal Trainer and watch fitness and robust health become part of your life.




By Kevin Kohan 02 Aug, 2017

Prepare for Success: Back to School Tips

Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood. All this can only mean one thing: it’s back to school time!

If you are like most people, you are not quite ready to say goodbye to the relaxing days of summer. Late nights and lightly-scheduled days are a welcome break after a year of early mornings and homework deadlines. Those slow days of summer are such a welcome break!

But with the approach of the new school year comes the necessity to ease back into a routine that helps your children succeed. Changing routines can be tough under any circumstances. But when our routines change from ‘fun and relaxing’ to ‘less fun and somewhat stressful,’ it can be even tougher to pull off!

The best way to lessen the shock of a new school year is to ease your children into their school routine before school starts. Getting a jump start on new schedules and new responsibilities will allow them to adjust before school actually starts and the pace really picks up.

Here are some areas to focus on for back to school prep:

1. Sleep schedule.   Almost without realizing it, we tend to slip into a different sleep pattern during summer—later nights make for later wake times. This is probably due to several factors, including the fact that the days are longer and the school bus isn’t coming!   When school starts, however, your children need to be on a different sleep schedule, otherwise they will have a very hard time getting up. Try this: a few days before school starts, ease their bed times and wake times back 15 minutes each day. This will help them to painlessly get used to a more school-friendly sleep schedule.

2. Daily schedule.   Your children have probably grown accustomed to low pressure schedules this summer. However, when school starts, having a schedule is critical. There are only so many hours each day to fit in school, homework, extra-curricular commitments, church and chores. Make it all work by creating a schedule that your children can follow.

3. Chores.   The only way to make a busy household run smoothly is for everyone to pull their share of the load. Assign each of your children age-appropriate chores to do. Offer rewards for a job well done and give additional chores for non-compliance. Even preschoolers can help around the house by emptying small trash cans and picking up toys and books.

4. Planners.   Buy each of your children a planner and help them to get used to using it before school starts. The more familiar they are with their planner, the easier it will be for them to use it when classes and other activities get underway. Encourage them to write in their class schedule, their homework schedule, their sports and club schedules and even their chore routines.

5. Fitness.   It goes without saying that your children need to move. Literally. Sitting for long hours in the classroom and on the bus hinders their ability to concentrate and also lowers their energy levels. If your school does not offer a physical education program, get your child involved in some kind of exercise routine .  If your school does offer a physical education program, get your child involved in some kind of exercise routine to familiarize them with slightly more advanced movements and the importance of exercise.    Not only will their grades likely improve, but they will be less stressed in general and will be more able to handle the pressures that school brings.

Back to school prep does not have to be difficult; it just takes a little planning. Using these tips will help to instill good habits in your children that will set them up for success in the classroom and in real world.

*To get your child involved in a youth fitness program reach out to us and ask about our HIT FIT KIDS and Athletes in Training (AIT) programs .  

By Kevin Kohan 25 Jul, 2017

If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you.  So now on top of the Tactical Tuesday Challenges, Great 8 Challenges, and 24 Day Challenges, you have been slammed with Mother Nature's challenge!   You are probably discovering that your body reacts to the heat and humidity differently than it does to cooler, drier conditions.  And if you have not discovered this already then start paying attention to your body and the little adjustments that must be made.  The thirst, the excess sweating, the fatigue setting in a little sooner.  

But don’t let the heat cause you to lose your momentum. You can keep working hard in the summer, you just have to adjust your approach a little. Keep the following summertime fitness HIT FIT Tips in mind as you continue getting stronger and healthier.

1. Cool down first!   You can improve your performance in the heat by lowering your body temperature before heading outside. Taking a cold shower or simply putting ice cold cloths on the back of your neck can help you to better tolerate the heat.

2. Find some shade.   You may need to move your workout to a different area in order to be in the shade. If you are a runner or biker, change your route to a wooded area.

3. Avoid caffeine.   Because caffeine acts as a diuretic, it forces water out of your system. This is the last thing you want when exercising in the summer heat. Save your caffeine intake for several hours before or after your workout, rather than near the time you will be exercising.

4. Stay hydrated!   Drinking plenty of water before, during and after your workout will reduce the heat stress on your body.

5. Choose your clothing carefully.   Now more than ever it is important to wear clothing that will move sweat away from your body and help it evaporate it quickly. A cotton t-shirt may be fine in the winter, but you will be much cooler in a fabric designed for exercise.

6. Change your workout time.   If you are used to exercising during lunch or in the afternoon, you may need to adjust your schedule for the summer months. Early mornings and late evenings are the best times for outdoor exercise. On blistering, hot days, even the shade will not bring much relief.

7. Wear white or light colored clothing.   Lighter colors reflect the heat better than darker, more intense colors.

8. Take breaks.   Your body can only handle so much extreme heat. When the thermometer climbs, you may find that you need more frequent breaks to keep performing at your best. Be sure to take them. Listening to your body and caring for it is not a sign of weakness: it’s smart.

9. Monitor your heart . The heat places greater stress on your heart. Keep tabs on your heart rate as you work out in the heat. If it spikes quickly or stays too high, give it a rest.

10. Hit the gym. You may find that it is best to simply move your workout indoors for the summer. If you would prefer not to put your body under summer stress, work out in a gym, and if I may suggest a GREAT gym, HIT Fitness Warehouse is South Florida's #1 Performance and Fitness Training Facility!   Sorry, couldn't help but throw that out there. You will have the added benefit of personal attentiongroup accountability and best of all ....Great Coaches that care and have made Coaching & Training their lifetime career!    It’s a great time to work on form, increase intensity, and plan out a new and exciting workout routine. Beat the heat by mixing things up this summer-try a gym workout.


By Kevin Kohan 18 Jul, 2017

Fueling your Body for Optimal Performance

From weekend warriors to Ironman finishers, performance is directly tied to diet. If you want to train at the peak of your ability and recover quickly, you must be intentional about what you eat, taking care to feed your body what it needs. Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.

Make the most of every minute you work out by fueling your body sensibly. Let’s look at the basics.

Nutrition 101: The Foundation

The big three nutrients that you need to be concerned with are carbohydrates, protein and fat. An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.

·         Carbohydrates:   Some have argued that carbohydrates are the most important nutrient that an athlete consumes, because carbs fuel muscle. Every time you move one of your muscles, you are using carbohydrates. Your body breaks down carbs into sugars and then stores them in your muscles and livers. If you eat more than can be stored in either of these two places, the excess is stored as fat in your body.


Good sources of carbohydrates include whole grains, vegetables, fruits and beans.


·         Protein: In order to build muscle, you must have protein. Muscle is the foundation of every athlete: without a solid muscle base, you will be ineffective any fitness pursuit. Muscle also plays an important role in protecting you from diabetes. The more muscle you have, the more efficiently your body can uptake glucose from your bloodstream.  


It is important to eat protein daily, because your body cannot store protein very easily. Protein from animal sources is the easiest way to get complete protein, but plant-based proteins can be combined to provide complete protein as well.


·         Fat: It is unfortunate that fat came under such fire during the last decade or so. Fat is essential and you need a lot of it. The key is to know what kind of fat to eat. Avoid anything that is hydrogenated or partially hydrogenated. These fats are also called trans-fats and are very unhealthy. Instead try to get the majority of your fat from olive oil, coconut oil, nuts, seeds, avocado, wild-caught fish and free-range animal products such as butter, cheese, yogurt, beef and poultry.

Finding the balance

If you are like many people, you are often confused about how to balance out the different kinds of foods you eat. It seems as though there is a new diet promotion every day, promising all sorts of miracles.

The key, however, to fueling your body for peak performance is balance and moderation. In The New Rules of Lifting for Women , Cassandra Forsythe insists that eating a ratio of 40/30/30 (carbohydrate/protein/fat) will bring the best results. Start here and then adjust the ratios to see what best suits your body.

Remember: you must give your body what it needs to perform. If you don’t, you will end up tired, weak, and prone to frustration because you won’t have the energy or strength to work out. The better you fuel your body, the better it will serve you in your pursuit of fitness and health.

*Contact us for your customized nutritional program  

Kevin Kohan, Sports Nutrition Specialist

By Kevin Kohan 04 Jul, 2017


By: Jenna Link

We’ve talked before about the differences between men and women when it comes to fiber type distribution as well as body composition. But what does that really mean? Are there any functional implications?

If you asked me these questions when I was in the lab I would probably say well… it depends. And then I would pepper you with questions. What’s her training status? What was it 10 years ago? What is her body type? How much does she weigh? What about body fat?

But, if you catch me in the gym I would promptly invite you to load a barbell with 2x bodyweight and we’d sort it out.

The literature on this topic is too scarce and of course mixed. However, there are some common themes that underpin why we sometimes see sex differences in strength and power: body size and training status.

Strength & Power

To start with I want to clearly define what I mean by strength and power. When I say strength I am really referring to raw force production. When I say power I mathematically mean force x velocity. Both are determined by a multitude of variables: muscle-cross sectional area, contractile velocity, neurological control, and even pennation angle. We are living at the far left end of the fitness continuum here focusing purely on quick and explosive movements. Think deadlifts, squats, vertical jumps, power cleans, you get the picture.

Sex Differences – Absolute Values

When compared to men, women tend to be able to produce (on average) two-thirds of what their male peers can produce(1). This sex related difference in not consistent throughout the body though with values for the lower limbs being much closer to men and values for the upper body being much further away(1,2). However, men have much larger body sizes, more body mass, more fat-free muscle mass, and a different distribution of fat-free mass than women.

It’s All Relative

When strength and power are considered relative to fat-free mass sex related differences tend to disappear(1-4). I use the phrase “tend to” because there are many confounding variables. Several studies of trained men and women matched for activity level show no gender difference in strength between men and women when expressed relative to fat-free mass(3). However, several other studies have shown significant differences do exist(2-4).

Of the studies that show a difference there are two major criticisms. First, we tend to see significant differences in strength and power when untrained individuals are tested(3). This could be physiological, but it could also be the result of significant gender differences in lifelong physical activity levels(5). Therefore, activity level needs to be carefully controlled when comparing these two groups(3).

Secondly, when strength and power are expressed relative to cross-sectional area rather than just fat-free mass the sex related differences almost completely disappear(1-4). Why the difference? Well, fat-free mass isn’t purely skeletal muscle it includes bone, connective tissue, water, etc. So when we isolate only muscle we see almost no difference in strength and velocity characteristics between men and women.

But, just to twist the story one more time. A few different authors have shown that even when expressed relative to cross-sectional area women have lower strength and power capabilities than men in the upper body(2,6). I have to wonder though if this can’t also be partly explained by differences in physical activity. How many women do you know who have bench pressed regularly? While I can’t give you the answer right now, what I can tell you is that my interest is sparked. Don’t be shocked if you get recruited to participate in a study in the near future.


While it is clear that there are absolute differences in strength and power between men and women, these differences tend to disappear when relative strength and power are considered. Things such as body size, skeletal muscle mass, and training status will all have a significant impact on absolute values. There is some evidence that lower body strength is less affected than upper body strength, but this is primarily due to differences in skeletal muscles mass distribution between men and women. The science isn’t perfect yet, but more often than not we see that pound for pound women are just as strong and powerful as men.

0. Baechle, Thomas R., Earle, Roger W., and National Strength & Conditioning Association. Essentials of Strength Training and Conditioning. 3rd ed. 2008. Print.

0. Miller, A.E.J., et al., Gender differences in strength and muscle fiber characteristics. European journal of applied physiology and occupational physiology, 1993. 66(3): p. 254-262.

0. Jones, E.J., et al., Cross-sectional area and muscular strength. Sports Medicine, 2008. 38(12): p. 987-994.

0. Trappe, S., et al., Single muscle fibre contractile properties in young and old men and women. The Journal of physiology, 2003. 552(1): p. 47-58.

0. Hunter, S.K., Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta physiologica, 2014. 210(4): p. 768-789.

0. Hoffman, T., R.W. Stauffer, and A.S. Jackson, Sex difference in strength. The American journal of sports medicine, 1979. 7(4): p. 265-267.

By Kevin Kohan 27 Jun, 2017
You started off strong with your fitness and nutrition goals but you feel like your losing steam right?  Went to the local nutrition center and got all your supplements lined up and planned out, but you begin slipping and start missing your morning dose of vitamins.  

You've been telling yourself that your gonna' get back at it and get serious  on Monday. But then Monday rolls around and your're still not feeling it....The mercury starts climbing, the clothes get lighter and we can’t hide any more. “ Why didn’t I start working out weeks ago ?” we ask ourselves. “ If only I had started sooner !”

Regret-proof your life: set a deadline

A year from now you will wish you had started today.
                   -Karen Lamb

The best way to protect yourself from a regret-filled life is to set a deadline and start NOW!
Deadlines are powerful motivators. Without a deadline, you really have no set-point toward which to work. You have nothing pushing you.
Deadlines create a sense of urgency.  Otherwise, you will let things slide…you will keep putting off the workout, and insisting that tomorrow you will start eating better.
Without a deadline, tomorrow never comes.

It’s Time to Shake Things Up

If you keep doing what you have always done, you will get the results you have always gotten.  It’s time to do something different. Ask yourself this question:   If I keep doing what I am doing right now, will I achieve what I want to achieve?   If you answered no, then it’s time for a change.
Get your calendar out and decide when you want to see your first wave of results. Be realistic: make sure you give yourself time to really dig in and see changes. But challenge yourself too—make it a little tough so you can take full advantage of the power of urgency.

Prevent deadline-creep: get competitive

But a deadline may not be enough. Why? Because you may be tempted to move it. Deadlines are not supposed to be moving targets!   The best way to prevent deadline-creep is to get competitive!

Entering into a competition or contest is a sure way to give you the edge you need to keep yourself on track and finish strong.
There is something very motivating about competing with others. Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation.

This is a time when a little peer pressure is useful! And you will find that those with whom you are in competition will also be your biggest cheerleaders: they know exactly what you are going through and will be there to encourage you to keep moving.

Deadlines and contests form the perfect combination to guarantee your fitness success:   put them to work for you!    is close enough to give you a push, but still far enough away to ensure that you have enough time to get some serious work done. Plan now to greet this upcoming GREAT 8 CHALLENGE with CONVICTION !

By Kevin Kohan 21 Jun, 2017

Exercising by yourself can be tough. Nobody knows if you skip, there is no one to push you a little harder, and you don’t have a commitment to anyone else. One day off turns into two, and before you know it, weeks have passed without you even raising a sweat. Getting fit in isolation can be done, but it’s much harder and requires a resolve few of us have.

That is perhaps why the popularity of Personalized Small Group Training programs is EXPLODING: people sign up for them because they work.


1.   The biggest benefit that a group personal training offers is support . When you join a group personal training program, you are ensuring that you have like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones. If staying motivated is a challenge for you, then a group personal training program will energize you to keep going. Members of group personal training programs can become close friends as they work hard and celebrate together.


2 . You will push yourself harder in a group personal training program. During your workouts, there are no distractions to cause you to lose your momentum or excuses to slack off. Your coach will expect compliance, and while we will certainly work within your ability, you will be amazed at how far you can go in the right environment. The feeling you get when you know you have pushed yourself a little further than you thought you could will give you confidence in all other areas of your life.


3 . Cost wise , you can’t go wrong with a group personal training program. They are led by certified personal trainers (not group fitness instructors), and this means that you get tailored, one-on-one help that approaches the attention that you get when you hire a personal trainer. But it costs much less!


4 . Ready for quick results ? Personalized Small Group Training program generally incorporate variations of high intensity interval training or HIIT for short. HIIT training has been scientifically proven to be more effective and more efficient than traditional exercist programs. We’re not playing games in here. Our goal is to change your life and have a great time doing it!


5 . It’s fun ! Team training takes the torture out of serious workouts. There is nothing like laughing with each other as you struggle through those last push ups or pant through that last few seconds of burpees. In fact, a recent study has proven that pleasant distraction reduces pain.1  Don’t worry-we’re not going to torture you, but any serious fitness work has moments of discomfort. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.


If you are tired of the same old fitness routine or tired of your good intentions to get in shape leading nowhere, then a Personalized Small Group Training program may be exactly what you need.








By Kevin Kohan 10 Jun, 2017